CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

EMOM x 6

Odd- 12 Second Max Cal Ski

Even: 12 Second Max Cal Echo Bike

-then-

:30 banded shoulder stretch each way

B: Squat Snatch (3 x 2 @ 75-85% then 2 x 1 @ 88+)

3×2 @75-85% rest as needed

2×1 singles @ 88%+ rest as needed

C: Back Squat (2×6 @ 70-75%; rest 2:00)

D: Metcon (Time)

GPP / Competitor

Every :90 x 10 sets:

1- 15 Wallball 30/20/14

2- 18/15/12 Cal Row

– or :50 max per set

(stimulus is to complete in :50 or less, choose a weight for the wallballs that you feel confident getting unbroken or 2 sets with minimal rest)

score is time working